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Panther walk
Shoulder Aid
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52s
3x100-200ft It's all about controlling the spine here. This movement is great to explore making a movement go from feeling too segmented to fluid. It you notice the low back, knee, or shoulder joints try exploring how you are breathing and the position of the knee/hip to change what you feel.
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Kneeling upper back opener
Use the D grip. Refer to Flow hand shape videos for tutorial.
3x10-12 reps per side or 30-60s. Focus on breathing low into the belly and low back, not the neck. If you shrug to much you will feel the trap, turn that by pushing down. We want the upper back!
